If youre ready to make some changes in 2020, weve rounded up the best longevity tips weve learned in the past year. Whether its adding more chili peppers to your diet, taking enough steps every day, or spending quality time with the people you love, these are the easiest ways to give yourself a fighting chance at a long healthy life.

You might want to bring some spice to your life. A study found eating chili peppers was associated with a lower risk of cardiovascular disease. In addition, for the people who ate chili peppers regularly, the all-cause mortality risk was 23 percent lower than those who didnt. Upping your intake can be as easy as sprinkling red pepper flakes or chili powder into your food.

Past research has shown being an optimist contributes to 11 to 15 percent longer life span, on average, and to greater odds of achieving exceptional longevity. (Aka, in this case, living to 85 years old or longer.) While its hard to stay positive all the time, making it your mission to cut down on pessimistic thinking can do you good.

Taking 10,000 steps a day is kind of the gold standard in terms of health, but thats not always going to happen. So rest assured: Research shows those who took at least 4,400 a day had a 41 percent lower mortality rate than those who took only 2,700 steps. But dont stop there: The benefits only grew up until 7,500 steps, where they plateaued. Also, when you do walk, walk quickly because another study found fast walkers tend to live longer.

The residents of Okinawa, Japan, have the longest life expectancy in the world. Part of that is due to what theyre eating, and seven prime foods stand out: bitter melons, tofu, sweet potatoes, turmeric, brown rice, shiitake mushrooms, and seaweed. Make them part of your repertoire for a long, healthy life, too.

One thing wellness journalist and chef Candice Kumai swears by for longevity is the traditional Japanese custom shinrin-yoku, or forest bathing. Shinrin-yoku is the practice of forest bathing and a way to connect to nature and I try to do thateven if thats looking at an ocean or a forest, Kumai says. Spend 10 minutes a day taking a walk, even just around your neighborhood. You dont need an actual forest to reap the benefits.

Theres definitely a sweet spot when it comes to sleep. Past studies have shown you shouldnt get too much or too little. With that being said, the final conclusion is this: Dont sleep less than six hours per day, and dont sleep more than 10 hours per day, as it can result in a higher risk of cardiovascular disease and death. If you stay in the middle at 7 or 8 hours, youll be better able to keep yourself healthy now and in the future.

If you cant fall back asleep, use these helpful tips:

Eating too much sugar can certainly keep your from living a long, healthy life. Thats why experts say the key is cutting back, and you can help banish cravings by eating a specific combo. If youre physically craving something sweet, my go-to snack is five organic prunes and 10 organic raw almonds, eaten together, says functional medicine doctor Jill Baron, MD. Prunes have sweetness and many health benefits, including being high in potassium and fiber, as well as having alow glycemic load. And prunes eaten with almonds with give a great antioxidant boost and satisfy a craving for sweets.

Many things play into longevity, including your telomeresthe protective DNA caps that are on the ends of your chromosomes. While longer telomeres mean longer healthspans, shorter telomeres are linked to things like dementia and heart disease. And past research has shown theres a correlation between telomere length and quality relationships. In older people, having greater levels of social support isassociated with longer telomeres, says psychologist Elissa Epel, PhD. Thats why Epel says its so important to spend quality time with the people you love.

No, this isnt a trick. One study found you only need 30 minutes of physical activity a few times a week to stay healthy, and that included doing housework. Overall, the more activity a person did, the lower their risk of mortality and cardiovascular disease, says Scott Lear, the studys lead author. So get to cleaning and organizing. Your home will be spotless, and youll stay healthier and live longer because of it.

Japanese centenarians arent the only ones to look to for advice about longevity. Residents of Sardinia are also known for their impressively long lifespans, and they credit a handful of Italian foods as playing a part: barley, fava beans, cannonau wine, olive oil, kohlrabi, potatoes, sourdough bread, and tomatoes.

These are the healthiest foods to eat in the winter, according to a dietitian. Then find out some of the healthiest foods and drinks that came out this year.

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The 10 best longevity tips we learned this year for living a longer, healthier life - Well+Good